Table of Contents Introduction ... 1 What Doomscrolling Really Is .......... 2 We are Programmed for Survival ................ 2 Don’t Feel Bad about being a Doomscroller 3 It’s not easy to Break the Doomscrolling Habit but it is Possible .. 4 The Possible Impact of Doomscrolling on your Life ........... 5 Fight or Flight Mode .. 5 Doomscrolling is Hard Wired in your Brain ................. 6 We don’t need Bad News to Survive ............. 6 Doomscrolling can Intensify Irrational Fear ................. 7 Doomscrolling is a Time Stealer .. 7 Doomscrolling can Negatively Impact your Mental and Physical Health ...... 8 It can become a Vicious Cycle ..... 9 It is going to be Tough to Break the Doomscrolling Habit ............. 9 Research Studies Prove the Negative Impact of Bad News ..........10 Technology Compounds the Problem .........11 How to Break Free from Doomscrolling ....13 Minimize your Sources of Bad News ..........13 Take a Break from your Devices .................14 Ask yourself Questions about your Doomscrolling Habit ............14 Increasing your Awareness is Critical ........15 Conclusion ...17 Essential Resources .......18 Sample Content Preview The best definition of doomscrolling in our opinion is “obsessively looking for and absorbing bad news”. A person that has the doomscrolling habit will continue to do this even though they know it causes anxiety within them. Doomscrolling is a habit that you have probably been strengthening for years. You know it makes you feel bad but you cannot stop doing it. Every day you need your fix of bad news and you will always take action to get it. It is believed that the term “doomscrolling” originated on the Twitter platform. Everyone is susceptible to this destructive habit due to the way that our brains are wired. Psychologists know that are brains will instinctively focus on any situation that we perceive to be dangerous. This is part of our survival instinct. We are Programmed for Survival You probably don’t realize this but your brain is continually scanning everything around you to detect any potential dangers. In terms of priority, threats to your survival are at the top of the list and your brain sees this as more important than anything else. Of course, this is a good thing because we all want to survive. But the problem is that the vast majority of the time we are not in any danger but our brains will always make us focus more on negative stories than positive ones. We are always looking for more answers when it comes to our safety and security. If we cannot find the answers that we need, or there is conflicting information, we have to find better answers and so we continue to look for bad news. Before long you find yourself scrolling through your social media accounts looking for any kind of bad news. You have entered into a negativity cycle and this is affecting your happiness. Are there people in your life that always seem to be negative? Of course, there are – they are everywhere and doomscrolling can be partly or totally to blame. Our ancient ancestors were always on the lookout for bad news. They wanted to know if predators were near which would be a major threat to them. This information was more important to them than sources of food or fresh water. Don’t Feel Bad about being a Doomscroller If you participate in doomscrolling regularly then we do not want you to feel bad about this. Most people do it these days. All humans are curious and crave new information. This information is very important to us if it can keep us out of danger and boost our chances of survival. But you need to be aware that not only can obsessive doomscrolling put you in a negative state of mind, it is also likely to steal your precious time. Are you finding it tough to get everything done because you are obsessed with finding the latest bad news? Wouldn’t it be better to free up the time you spend doomscrolling and use this for something positive? It’s not easy to Break the Doomscrolling Habit but it is Possible It is not going to be easy for you to break your doomscrolling habit but it is certainly possible for you to do it. These days, everyone has a smartphone and it is all too easy to quickly check what is happening on social media and consume all of the bad news you could ever want with different news apps and websites. But don’t let this make you believe that it is not possible for you to break your doomscrolling habit. You will see in this special report that there are more positive things that you can do to replace your doomscrolling habit. These new things will change your life for the better and will provide you with a much more positive outlook on life. Before we get into what you can do to replace your doomscrolling habit, you need to know what damage doomscrolling can be doing to you right now every day of your life. You are probably not aware of these things happening to you. In the next section we will discuss the possible impact of doomscrolling on your life… The Possible Impact of Doomscrolling on your Life We are going to get a little technical now explaining how your brain works. You have a “lizard brain” which is activated when you subject your brain to negative information. You have a structure in your brain known as the “amygdala” which is near the base of your brain and is a collection of cells.

Table of ContentsSample Content Preview Where the Idea Stems from With a plethora of information on “get rich quick” ideas and “self-help” aids, it is easy to wonder who we should listen to and who to ignore. Robert Kiyosaki of “Rich Dad Poor Dad” fame and a founding member of the Elevation Group is one of those people who when they speak on a subject are worth listening too. Why do I say that? He has sat where so many of us are currently sitting. In the current economic climate, with so many questions about whether or not any business or investment decisions we make will actually make or lose us money, he has already trod the path of indecision. He, like most of us, has sat facing unpaid bills and the pressures of an income cannot sufficiently cover household and family expenses and has learned how to turn things around. He has learned how to use the economy to make his wealth. His approach is not a simple get rich quick scheme, but a planned and focused approach to using the tools already in our hands to create a future that many can only dream, Education is the key to open this door of opportunity. Reflecting on the past, learning about trends and using them to gain valuable insights into the present and future is the approach Robert advocates. As we do this in business and in our personal lives, we can turn around our financial affairs and reap the same rewards he has achieved in this process. Many of Roberts’s books have achieved bestseller status. He is a highly regarded in the business world and as an author who has helped countless ordinary people achieve their dreams of a better future. His websites and blogs detail the life choices that confronted him, to either stick with the status quo or see gaining wealth as something negative or to seize the opportunity and use the current economic climate to find a better way of dealing with the resources and assets at his disposal. Robert chose this path and the result is “Richer Dad,” an innovative approach to helping people make choices and decisions. Robert uses the education approach to help people take charge of the financial planning of their lives and businesses. His online websites and EBooks provide free resources to help guide readers to make personal choices that will benefit them as they seek to decide how to invest money safely. This is a guide for those who are in business and who are seeking to use online marketing as a tool for their business success. The book describes the importance of creating a niche-marketing environment. It explores the common problems people make in online marketing and will assist you to identify your personal business niche. You will learn how to achieve an effective marketing strategy for your unique niche and how to use the proven Richer Dad principles to achieve dominance in a highly competitive market place. Kiyosaki’s Financial Precepts and Effective Marketing Robert Kiyosaki, the author of Rich Dad Poor Dad, is a popular name all over the world. He is an American, a fourth-general Japanese American, to be precise. He has written several books, all in the financial niche, all of them designed to be motivational and self-help books, intended to take people towards the path of progress in their business. He is known for his keen financial insight. Most of his advice stems from his own precepts. He tells people of the many ways in which they can achieve financial liberation while managing their own enterprise. Kiyosaki does not differentiate between the different ways in which one might carry on their moneymaking tactics. He does not tell you to become a businessperson or an investor or a marketer. Instead, he tells you what you must do in order to attract wealth doing whatever you are doing. That is what makes him a special author. He has special views about the concept of marketing though. Though Kiyosaki has not spoken about marketing directly in any of his works, but his perceptions are all clear. He says that if you intend to have a great rapport with your clients, if you want to grow your business, then the one way in which you can do that is by increasing your network. When your network is expanded, you can tap into it to make the most of your business. This does require some effort though, and that is the reason why everyone is not into it. It takes special expertise as well. That is what separates the successful people from the not-so-successful ones. Proper networking is needed to reach out to a niche, which is where the real business prospects lie. The Rich Marketer Poor Marketer Concept Kiyosaki’s model is universally applicable. Our intention here is not to refute or criticize this model, but to see how well it applies to the world of marketing as it stands today. Marketing is an entirely different ballgame—you may feel that it is so different from the individualistic approach that has been used in the inspirational book—but if you scratch the surface, then you begin to see the similarities. In this eBook, our focus is going to be on a few important points 1. We are going to see what it is that makes marketers rich today. Yes, we must admit that we have a special fondness for Internet marketing, which is the way the whole world is going right now. The best way to become rich at present is by being an Internet based marketer, because that is what people can really use, at an individual and at an organizational level, to take them to higher realms of their potential. 2. Secondly, we are going to see that there are so many different things that these rich marketers do not wish to tell their poorer counterparts, which in this case, are the people who have just started out and have still to carve a name for themselves in the Internet marketing world. It takes time; nothing is achieved without an effort, and there are many secrets that are keeping the goodies from them. In short, what are the different things that are making the rich marketers rich and are depriving the poor ones of the resources that these rich marketers have access to? 3. The third aspect of this eBook is the possibility. Even if you are counted as a poor marketer at present, there is no reason why you should not climb the ladder and go higher. You have the access to the same things that the rich marketers have, only maybe you are lacking in the knowledge and information about it… so here is your source to make the most of those things.

Table of Contents Introduction............5 Chapter 1: Why Finding Your Purpose Changes Everything...8 Tapping Into Creative Flow.................10 Magnetism and Passion.12 The Journey......13 Chapter 2: Injecting Meaning Into Every Day.................15 Finding More Meaning and Immortality...........16 Novel, New and Exciting...........19 How to Inject the Novel...................21 Chapter 3: The Science of Awe......25 Chapter 4: The Hero’s Journey......34 Chapter 5: Other People.38 The Neurological Impact of Social Interactions...............40 Altruism and Meaning......42 Chapter 6: What do You Stand for?..................44 Chapter 7: How to Begin the Journey of Finding Your Purpose...............48 Doing What You Love......49 What Are You ‘Meant’ To Do?.........50 Be Completely Honest.....................53 Chapter 8: What if I Don’t Have Just One Passion? And Other Common Problems..............54 Mission Statements and Mood Boards............55 Chapter 9: Goal Setting the Right Way..........57 Chapter 10: Knowing Your Priorities...............61 Conclusion...........63 Sample Content Preview Now look at your own life. Is there a bit of a stark difference? Now you might argue that of course you’re no Einstein. You’re not a musical prodigy or a record breaking athlete. It would be overblown to think that you could ever approach the success of any of these historical figures or world-class celebrities. But does that really mean you need to spend your time just… passing time? And are you really happy that way? Or do you feel on some level as though there are better uses of your time? Whether you’re happy or you feel in a funk, the truth is that life gets a whole lot better as soon as you fill it with meaning. That means finding your life’s purpose. Finding the thing that you’re passionate about. And then focussing on that. As soon as you do this, you will unlock entirely different levels of focus, of inspiration, of engagement, of charisma. Life suddenly has structure, it makes sense, and you become far more alive. You stop daydreaming and sleepwalking through life and you instead begin to forge your own meaningful path. You’ll get more out of the time you have on this Earth, and truly there is little that is more worthwhile than that. When you find your purpose, you’ll even become healthier… even become more attractive. It won’t matter whether success follows because you’ll be content to spend your days pursuing this thing without any kind of financial reward. But success very likely will come. Read on and discover why that is and why finding your purpose is what you need in order to change everything. Chapter 1: Why Finding Your Purpose Changes Everything So, why is it that finding your purpose can change everything? How does this help you to truly come alive? Why is this the key to success? Have you ever heard someone tell you that they find passion to be a turn on? Many women say that they love seeing men who speak passionately about a subject, or busy at work doing whatever it is that they do. Why do you think that rock stars get so many groupies? It’s not just about the fame: if you go to a rock concert with a relative unknown they will still almost always have their pick of several women to go home with that night! The simple fact is that they’re doing what they love, they’re demonstrating skill and passion on stage and to the adulation of countless others. That’s a turn on! Women reading this: ask yourself when your guy is at his sexiest. Is it when he’s talking about something he finds absolutely fascinating? Or when he’s hard at work programming, or working out at the gym? And the same works for men. Men might be a little less emotionally switched on sometimes and they may be unaware of just what it is they find attractive in their partners. But one thing that is always a turn on is seeing a woman who is passionate and driven. It exudes confidence. Think of that sexy violinist all in black, who is taken away by the music and who has the crowd eating out of her hand. Or an incredible dancer. In fact, finding passion can actually be a trick for brining more romance and excitement back into your relationship. The sexist thing is the other. The unknown. It is seeing someone who is highly motivated and driven, who is passionate about what they do. When you spend all day on the couch with someone, the magic goes. You become too close. It’s hard to want what you already have. Get some distance. All each other to grow. Explore your own individual passions and hobbies and let them do the same. And you’ll suddenly find that you both become more interesting to one another again. And for those of you who are single? Stop focussing outward by trying to impress people. Start focussing on yourself and what you love, and you’ll become endless more magnetic.

Table of Contents Introduction..........5 Chapter 1 - What Is Your “Why”?............8 Choose A Feasible Goal...10 Specify Your Goal..................12 Visualize Your Goal..............13 Visualize The Process........14 Chapter 2 – Self-Accountability and Making Yourself Accountable To Others......................17 Self-Accountability.................18 Accountability To Others...21 Chapter 3 – Building Good Habits Lead To Good Self-Discipline...........23 Good vs Bad Habits..............24 The Morning Ritual Habit..28 Chapter 4 – Removing Obstacles to Disciplining Yourself31 The Common Obstacles You Must Fight Against33 Chapter 5 – Taking Care of Your Body Is Necessary To Build Self- Discipline.............38 Eat Healthy.......39 Exercise Regularly.................40 Get A Good Night’s Sleep...........................41 Avoid Getting Stressed Out........................42 Chapter 6 – Stress and Self-Discipline.......................44 Good Stress vs Bad Stress........................45 The Role Of Self-Discipline In Managing Stress..47 Chapter 7 – Why You Need To Set Boundaries and Start Saying “No” Today.......................50 Setting Boundaries For Yourself............51 Saying “No” Is A Shortcut To Your Success............52 Put Yourself Above Others.........................54 Chapter 8 – Your Fears and How You Self-Sabotage Your Self- Discipline Efforts......................56 Conquering Your Fear Of Failure..........57 Overcoming Your Fear Of Success.....59 Stop Sabotaging Yourself61 Chapter 9 – Standing Firm and Staying Committed To Your Goal.........63 The Power Of Perseverance.....................64 Staying Committed To Your Goal.........66 Chapter 10 – Rewarding Self-Discipline....................68 A Fitting Reward......................69 Delaying Gratification..........72 Conclusion.........75 Sample Content Preview Chapter 1 - What Is Your “Why”? It’s very easy to say you’re going to accomplish something, anything, in the next 12 months. You can say you’re going to be 20 pounds lighter or you’ll be living in Europe after a year or you can even say you’re going to find the love of your life soon and tie the knot in the next 12 months! You can do a lot of things, be in a lot of places and meet loads of new people in under a year. You have an infinite number of possible goals you can choose to achieve. Your chosen goal could be in response to a dare from your friends or maybe a personal challenge you want to take on. No matter the reason behind your sudden desire to succeed at something new, you need one very important skill to achieve that goal. Can you guess what that skill is? It’s self-discipline, of course. Committing to a long-term goal is the beginning of your selfdiscipline journey. Once you’ve done a mental handshake with yourself or signed on an imaginary dotted line confirming your commitment to a specific goal, then your self-discipline should kick into high gear. You need to lock yourself in and buckle up so you don’t get left behind in the marathon to reach your goal. You need the stamina and the strength to surpass and overcome all obstacles in order to meet your goal. Choose A Feasible Goal Before you can begin, you need to know the answer to the question, “What is your why?” What do you hope to achieve with your goal? What’s your end game? If you don’t know the answer to this question, you need to seriously rethink your goal. Is it even feasible? Is it something you can possibly hope to do within the timeframe you’ve specified? If you’ve assessed your goal properly and you’ve done the mental gymnastics to confirm it is indeed feasible for you, then congratulations. You’ve done a great job with the first step! If you think you made a mistake setting the goal and you don’t think it’s feasible at all, you’re welcome to back out or cross it out of your list and replace it with a more realistic goal. There’s no need to push yourself into doing something that’s highly improbable or even impossible for you to achieve. Some people may say nothing is impossible. But I beg to disagree. We are not created equal. We all know for a fact that some people have more financial resources than others. Some are just naturally athletic. Some will always be better looking than the people around them. Others still are just really blessed to not have to work hard for something that other people need to work their backsides off for! They are the lucky ones, the exceptions to the rule. They’ve been given a natural head start whether they like it or not (though I’m pretty sure they like it just fine!). Specify Your Goal Now that you know your goal is realistic and can be done within your specified timeframe, you need to ask yourself if your goal is specific enough. Some goals are just too general, like for example, wanting to be rich or wanting to be thin in 6 months. These are just generic goals. Anyone can work towards these goals but what does it really mean for you? To make sure your goal sticks in your mind, to make it appear real, you need to make your goal as specific as possible. Don’t just say you want to lose weight. For women, you can say something along these lines (if you’re a guy, simply skip to the next example below): “I’ll do whatever it takes to lose 10 pounds by December so I can wear that hot, red dress I saw today at the shopping mall. My belly won’t sag and I’ll look perfect in that dress. I’ll have my hair made up in a beehive because that’s the kind of hairdo that would look great with that dress. Oh, and I’ll wear my black stiletto too and my feet won’t hurt like it does now because I’d lose all the excess weight!” Be honest, when you read that paragraph it painted a pretty picture on your mind, didn’t it? And you can see yourself wearing that red dress! For the guys reading this eBook, your specific goal can be something like this: “I’ll lose the flab around my belly in 8 months. I’ll exercise every day. I’ll lift weights, do plenty of cardio, and box with somebody in the gym. In 8 months, my girlfriend/wife will be proud of me, I’ll be proud of myself, and we can go to the beach and people will marvel at my well-sculpted body”. The examples I’ve given above sounds so much better than just saying the generic, “I want to lose weight.” A generic goal is not going to drive you to change your habits but a highly specific goal will be. Visualize Your Goal At this point, you now know your goal is feasible and specific enough. To make it come to life, you need to visualize your goal. Yes, in the previous section, you saw the goal come to life in your mind’s eye but in this section, you need to make the vision tangible. You need to put your goal on paper. You need to transfer the vision you saw in your mind to paper. You can look for highquality photos of your goal. Say, for example, if your goal is to move into your dream house with a red roof and a blue fence within 5 years, you can look for images online of houses with similar characteristics. If you can’t find a suitable image online, consider having it drawn or painted professionally. Ask the artist to make your vision as realistic as possible. When we say realistic, make it so that you can imagine feeling and even smelling your dream house just by looking at its drawing or painting. Then, to never lose sight of your goal, make sure you put the printout/drawing/painting in an area of your house which you frequent such as your bedroom or your home office. Maybe even the kitchen. Basically anywhere you can see your ‘dream house’ so you’re always reminded of what you’re aiming to achieve in the near future.

Table of Contents Smart Eating 1 My Plate 2-3 What Counts as One Serving 4 Snack Ideas 5 Food Labels 6-7 Fruits and Vegetable - More Matters 8-9 Healthy Snacking 10-11 Recipe Ingredient Alternatives 12-13 Healthy Cooking Tips 14 Cooking Terms 15 Notes 16 Guidelines for Eating in Restaurants 17 Dining With Diversity 18 Leaner Eating at Restaurants 19 Restaurant Food Preparation Terms 20-21 Dining in the Fast Lane 22-24 Kitchen Measurements 25 Notes 26 Appetizers 27 Baked Tortillas 27 Bean Dip 27 Notes 28 Beverages 29-34 Cran-Raspberry Tea 29 Special Tea 29 Simmered Cider 30 Lime Cooler 30 Blueberry Smoothie 31 Pineapple Smoothie 31 Champagne Imposter 32 Cranberry Punch 32 Hot Spiced Tomato Juice 33 Hot Cocoa 33 Cinnamon Café Au Lait 34 Breads 35-42 Biscuits 35 Cinnamon-Raisin Biscuits 36 Muffins 37 Breads (continued) 35-42 Applesauce Oatmeal Muffins 38 Low-Fat Double Apple Muffins 38 English Muffin Bread 39 Cranberry Bread 40 Bolillos 41 Popovers 42 French Toast a la Orange 42 Buttermilk-Oatmeal Pancakes 42 Salads 43-52 Apricot Salad 43 Apple Salad 43 Carrot Raisin Salad 44 Waldorf Salad 44 Cranberry-Celery Mold 45 Frozen Strawberry Salad 45 Marinated Vegetables 46 Romaine Fruit Salad 46 Easy Spring Salad 47 Potato Salad with Dill 47 Broccoli and Cauliflower Salad1 48 Broccoli and Bean Salad 48 Cole Slaw 49 Tabouli Salad 49 Tuna and Carrot Salad 50 Shrimp Vegetable Salsa Salad 50 Broccoli and Shrimp Salad 51 Chicken Salad 51 Buttermilk Salad Dressing 52 Soups 53-57 Lentil Soup 53 Minestrone 53 Potato Soup 54 Tomato Rice Soup 54 Tomato Bisque 55 Sherried Pea Soup 55 Turkey Chili 56 Homestyle Chicken Noodle Soup 56 Spicy Bean and Vegetable Soup 57 Notes 58 Vegetables and Side Dishes 59-67 Garbanzo Bean and Tomato Sauce 59 Italian-Mexican Vegetable Bake 59 Parmesan Basil Tomatoes 60 Scalloped Corn 60 Vegetables and Side Dishes (continued) 59-67 Green Bean Casserole 61 Twice Baked Yams 61 Grilled Vegetables and Potatoes 62 Microwaved Cheese Potato Fries 62 Green Bean and Rice Casserole 63 Sweet and Sour Cabbage 63 Rice Ole' 64 Spanish Rice 64 Festive Rice 65 Red Beans and Rice 65 Wild Rice Casserole 66 Bread Stuffing 66 Northlands Wild Rice Casserole 67 Notes 68 Poultry, Fish and Main Dishes 69-82 Chicken Cilantro 69 Chicken Enchiladas 70 Rice Meat Balls 71 Swedish Cabbage Rolls 72 Beef Burgundy 73 Fruity Ham Slices 74 Turkey Stroganoff 75 Vegetable Linguine 76 Vegetable Lasagna 77 Oven Fried Chicken 77 Marinated Steak 78 Grilled Lemon Chicken 79 Grilled Chicken Salad with Raspberry Vinaigrette 79 Sweet-and-Sour Chicken 80 Spicy Red Snapper 81 Lemon Baked Shrimp 81 Sloppy Joes 82 Desserts 83-90 Apple Crunch 83 Peach Crunch 84 Lemon Cherry Cheesecake 85 Strawberries and Cream 85 Pineapple-Pistachio Mousse 86 Baked Custard 86 Cherry Crisp 87 Whole Wheat Cinnamon Sugar Cookies 88 Angel Food Cake 89 Pineapple Cake 89 Pineapple Pumpkin Pie 90 Miscellaneous 91-92 Fresh Salsa 91 Black Bean Salsa 91 Mild Garlic Marinade 92 Ranch Style Dressing Mix 92 Diabetes Resources 93-95 Diabetes Internet Resources 96-97 Index 98-101 Sample Content Preview build a healthy meal A healthy meal starts with more vegetables and fruits and smaller portions of protein and grains. Think about how you can adjust the portions on your plate to get more of what you need without too many calories. And don’t forget dairy—make it the beverage with your meal or add fat-free or low-fat dairy products to your plate. 1. make half your plate veggies and fruits Vegetables and fruits are full of nutrients and may help to promote good health. Choose red, orange, and darkgreen vegetables such as tomatoes, sweet potatoes, and broccoli. 2. add lean protein Choose protein foods, such as lean beef and pork, or chicken, turkey, beans, or tofu. Twice a week, make seafood the protein on your plate. 3.include whole grains Aim to make at least half your grains whole grains. Look for the words “100% whole grain” or “100% whole wheat” on the food label. Whole grains provide more nutrients, like fiber, than refined grains. 4. don’t forget the dairy Pair your meal with a cup of fat-free or low-fat milk. They provide the same amount of calcium and other essential nutrients as whole milk, but less fat and calories. Don’t drink milk? Try soymilk (soy beverage) as your beverage or include fat-free or low-fat yogurt in your meal. 5. avoid extra fat Using heavy gravies or sauces will add fat and calories to otherwise healthy choices. For example, steamed broccoli is great, but avoid topping it with cheese sauce. Try other options, like a sprinkling of low-fat parmesan cheese or a squeeze of lemon. 6. take your time Savor your food. Eat slowly, enjoy the taste and textures, and pay attention to how you feel. Be mindful. Eating very quickly may cause you to eat too much. 7. use a smaller plate Use a smaller plate at meals to help with portion control. That way you can finish your entire plate and feel satisfied without overeating. 8. take control of your food Eat at home more often so you know exactly what you are eating. If you eat out, check and compare the nutrition information. Choose healthier options such as baked instead of fried. 9. try new foods Keep it interesting by picking out new foods you’ve never tried before, like mango, lentils, or kale. You may find a new favorite! Trade fun and tasty recipes with friends or find them online. 10. satisfy your sweet tooth in a healthy way Indulge in a naturally sweet dessert dish—fruit! Serve a fresh fruit cocktail or a fruit parfait made with yogurt. For a hot dessert, bake apples and top with cinnamon.

Table of Contents from the NHLBI director.v acknowledgments........vi introduction........vii main dishes.1 beef.3 cocoa-spiced beef tenderloin with pineapple salsa......5 greek-style flank steak with tangy yogurt sauce.6 stir-fried orange beef....7 mediterranean kabobs..9 beef steak with carrots and mint...10 broiled sirloin with spicy mustard and apple chutney11 beef steak with light tomato mushroom sauce.12 japanese-style beef and noodle soup......14 quick beef casserole....16 poultry....17 moroccan chicken stew with couscous....18 thai-style chicken curry20 sweet-and-sour chicken.......22 chicken quesadillas with red and green salsa...23 chicken and mushroom fricassee...25 chicken and celery stir-fry.....26 oven-crusted chicken breast.27 chicken picadillo28 chicken ratatouille.......29 asian-style chicken wraps.....30 cornbread-crusted turkey.....32 turkey club burger.......35 turkey mole....... 36 20-minute chicken creole..... 38 seafood...39 grilled tuna with chickpea and spinach salad... 41 baja-style salmon tacos........ 42 spanish-style shrimp stew.... 43 braised cod with leeks 45 baked red snapper with zesty tomato sauce.... 47 teriyaki-glazed salmon with stir-fried vegetables....... 48 red snapper provencal. 49 asian-style steamed salmon. 51 baked salmon dijon..... 52 fish veronique.... 53 pork........55 pork mignons with french applesauce.... 57 pork chops in warm cherry sauce.. 58 baked pork chops....... 59 grilled pork tenderloin with asian sauce. 61 main-dish pastas.......63 cold fusilli pasta with summer vegetables........ 65 mushroom penne........ 66 rotini with spicy red pepper and almond sauce 67 pasta caprese.... 69 linguini with clam sauce....... 70 heavenly chicken with angel hair pasta... 71 whole-wheat bow tie pasta with puttanesca sauce... 73 turkey bolognese with shell pasta.. 74 lemon and garlic pasta with pan-seared scallops...... 76 classic macaroni and cheese 78 sweet and sour seashells..... 79 vegetarian main-dish meals81 tuscan beans with tomatoes and oregano.......83 caribbean casserole....84 red beans and rice......85 corn and black bean burritos87 lentils with brown rice and kale.....88 broccoli with asian tofu........90 three-bean chili with chunky tomatoes...92 caribbean pink beans..93 edamame stew..95 tofu stir-fry with spicy sauce.96 side dishes99 vegetable side dishes........101 asparagus with lemon sauce.......103 cauliflower with whole-wheat breadcrumbs..104 grilled romaine lettuce with caesar dressing..105 baby spinach with golden raisins and pine nuts......107 roasted beets with orange sauce.109 autumn salad..110 limas and spinach.....111 cinnamon-glazed baby carrots.....113 creamy squash soup with shredded apples....114 grain side dishes......115 couscous with carrots, walnuts, and raisins....117 quinoa with paprika and cumin...118 good-for-you cornbread.....119 savory brown rice.....121 kasha with bell pepper confetti...122 parmesan rice and pasta pilaf.....123 pesto baked polenta.125 sunshine rice...126 appendix a. deliciously healthy dinners ingredient list.127 appendix b. food preparation glossary.131 appendix c. frequently asked questions (FAQs)......135 appendix d. is it done yet? temperature rules for safe cooking......141 Sample Content Preview poultry • moroccan chicken stew with couscous • thai-style chicken curry • sweet-and-sour chicken • chicken quesadillas with red and green salsa • chicken and mushroom fricassee • chicken and celery stir-fry • oven-crusted chicken breast • chicken picadillo • chicken ratatouille • asian-style chicken wraps • cornbread-crusted turkey • turkey club burger • turkey mole • 20-minute chicken creole moroccan chicken stew with couscous Prep time: 15 minutes Cook time: 30 minutes spice it up with this traditional dish from northern Africa 1 Tbsp olive oil 1 lb skinless chicken legs, split (about 4 whole legs) 1 Tbsp Moroccan spice blend* 1 C carrots, rinsed, peeled, and diced 1 C onion, diced ¼ C lemon juice 2 C low-sodium chicken broth ½ C ripe black olives, sliced ¼ tsp salt 1 Tbsp chili sauce (optional) For couscous: 1 C low-sodium chicken broth 1 C couscous (try whole-wheat couscous) 1 Tbsp fresh mint, rinsed, dried, and shredded thin (or 1 tsp dried) 1. Heat olive oil in a large sauté pan. Add chicken legs, and brown on all sides, about 2–3 minutes per side. Remove chicken from pan and put on a plate with a cover to hold warm. 2. Add spice blend to sauté pan and toast gently. 3. Add carrots and onion to sauté pan, and cook for about 3–4 minutes or until the onions have turned clear, but not brown. 4. Add lemon juice, chicken broth, and olives to sauté pan, and bring to a boil over high heat. Add chicken legs, and return to a boil. Cover and gently simmer for about 10–15 minutes (to a minimum internal temperature of 165 °F). 5. Meanwhile, prepare the couscous by bringing chicken broth to a boil in a saucepan. Add couscous, and remove from the heat. Cover and let stand for 10 minutes. 6. Fluff couscous with a fork, and gently mix in the mint. 7. When chicken is cooked, add salt. Serve two chicken legs over ½ cup couscous topped with ½ cup sauce in a serving bowl. Add chili sauce to taste. Tip: Try serving with a side of Cinnamon-Glazed Baby Carrots (on page 113). * You also can make your own Moroccan spice blend by mixing 1 teaspoon each of ground coriander, ground cumin, ground ginger, and ground cinnamon per 1 pound of meat or chicken. Make this mix in advance and store it in your pantry to use as needed.

Table of Contents Introduction ...... 3 Chapter 1: Know Thyself ....... 5 Chapter 2 – Bend, Don’t Break ................. 9 Chapter 3 – How to Utilize Visualization 13 Chapter 4 – How Feeling and Looking Your Best Can Help You Achieve Your Dreams ......... 17 Chapter 5 – Living a Life of No Excuses .. 21 Chapter 6 – A Meditation Walk Through ................... 25 Chapter 7 – Walking on Water ............... 31 Chapter 8 – Identifying and Avoiding Toxic People and Behaviors ................... 35 Chapter 9 – Building Your Support Network.............. 38 Chapter 10 – Putting it All Together to Master Your Destiny ........ 41 Conclusion ...... 44 Sample Content Preview Chapter 1: Know Thyself The advice may seem tired, but the fact of the matter is that knowing yourself is a tried and true way of KNOW THYSELF. A person who doesn’t know themselves, inside and out, will not be capable of growing and changing in the ways that will help them to evolve as a person, because that person will likely be a slave to their vices without even knowing it! Most of us have a hard time admitting our flaws and faults, even to ourselves. That gives them free reign over our lives, and a season pass to sabotage anything that we are working on. It is a sneaky way for us to get in our own ways without really being able to see the problem for what it is; an act of self-sabotage! The most effective strategy in combating self-sabotage is to get to know yourself inside and out. This may seem simple, but it is probably going to be a lot more complex than you might think. It’s more than just sitting down and listing the things you think you know about yourself, which is a good start. This is a time-intensive process that you will need to do with the help of friends and family whom you can trust to tell you the truth, whether it hurts your feelings or not. But before we involve anyone else in the process of getting to know yourself, first you have to figure out just what it is that you already have covered. One thing that may really help you is to take the Meyers-Briggs Personality test. Upon taking this test, you will find yourself placed in one of sixteen categories, and these categories each have a detailed profile that can help you understand more about yourself and the way you respond to certain situations and stimuli. This can also be useful in learning more about how you conduct yourself in relationships and as a part of a peer group, without having to rely on the feedback of your trusted friends and family. These types of personality tests are also very insightful when it comes to the way one approaches their goals and whether or not they are realistic in the manner in which they attempt to achieve their dreams. Knowing your personality type may provide you with the insight you have been waiting for when it comes to which approach might work best for you in furthering your career or tackling the to-do list that has been put on the back burner for far too long. Once you have a basic understanding of your personality type, you can begin to narrow your focus down onto what it is that you truly believe in. Each of us have core values that provide us with the drive that spurns us onward. If we don’t know what it is that we truly believe in, then it can be hard for us to feel fulfilled and our lives can lack in passion and motivation. But once we latch onto a core value that we truly feel passionate about, everything then begins to change. We can begin building a foundation for our lives and experiences based on these values; in a way that makes even the most mundane task begin to feel rewarding. How might that be? Because we know that even the smallest task can accumulate to a major accomplishment. And when you are living a life that is true to your core values and beliefs, these major accomplishments are sure to be things that truly serve your life’s purpose. It is one of the most effective ways to make yourself feel like the master of your own destiny! Many people simply don’t know themselves well enough to live a satisfying life, and this can be very sad. Whether it is a traumatic past that keeps you stuck, or it is simply a lack of self-knowledge or discipline, we all have to know who we are at the most fundamental level. Many people are so disconnected from themselves that they don’t even know what it is they like or don’t like. Now is the time to find these things out. If you have a hard time with this, now is the time to trust your friends and family to help you see yourself objectively. Ask them what they think your biggest pet peeves are, what you truly care about, and what it is you enjoy doing the most. Consider their opinions on your flaws and weaknesses, and vices that you might need to keep in check. Remember that the fastest way to empowerment is in knowing your own weaknesses. Honesty about these weaknesses helps you to develop them so that they are no longer holding you back. Keep it up until you have been able to build them into strengths! Goal: Start a journal. In this journal, outline the things that make you who you are. Write down your self-perception in as much detail as possible. Take a test online to find out your Meyers-Briggs Personality type, and journal about any insights you might have learned from taking this test. Every day, write about a strength in yourself you have used recently and how it is positively impacting your life. Also, write about a weakness in yourself that you have pinpointed, and what you are doing to address it and balance it out so that you are taking control over your vices and turning them into strengths! A person with power over their own faults is a true master of their own destiny.

Table of Contents Introduction 5 Chapter 1: What Is The Creator Economy? 10 Podcasting 15 Blogging 16 Videos 17 Influencers 17 Design & Art 18 Chapter 2: How To Get Started As A Creator 21 Find Your Niche 22 Choose A Platform 25 Chapter 3: 6 Ways To Make Money As A Creator 32 Sell A Membership For Exclusive Content 34 Sponsorships 35 Ad Monetization 36 Sell Merch 38 Sell Digital Products 40 Sell Consultation/Coaching 40 Chapter 4: Content Ideas 43 How To/Tutorials 43 Day In The Life 44 Listicles 45 Chapter 5: Content Strategy 48 Conclusion 54 Sample Content Preview You have likely seen a content creator because they exist just about everywhere on the web now. They populate the pages of TikTok, YouTube, Twitter, Instagram, Facebook, and practical any social media app online. But they also have their own websites - and even apps - that cater directly to the audiences they have built over he years. Blogs and podcasts are also home to some of the most popular content creators around. Over the years, the idea of a content creator has blossomed from someone who likes to discuss things that they enjoy to people who run entire small businesses and hold influence over millions. Content creators are able to sway people to buy products and change their lives. The audiences have grown to trust these creators and hang on nearly every word they say. The concept of content creators has grown in leaps and bounds over the years. Just a decade ago, it wasn’t something that existed and now creators like his bring in millions of dollars every year, both to themselves and to the companies they work with. And the number of content creators has ballooned in major ways recently, with more than 50 million people describing themselves as such in 2022. The power of content creators will only grow, as will the number of people ascribing to be one. Through their hard work and their dedication to the cause, content creators have crafted their very own business models and an entire economy that revolves around the. That economy, the creator economy, is one that has thrived through good times and bad and will continue to do so in the years ago. It is still young, it is still evolving, and it holds great promise for anyone who takes it seriously and wants to dedicate their life to it. Chapter 1: What Is The Creator Economy? You have probably heard the phrases “content creators” and “creator economy” again and again over the last few years, especially recently with the boom of TikTok and Instagram burning up the app stores since the start of the 2020s. But even if you have heard it talked about it on your own news feeds or in the news, you still might not be 100% sure what it is. So, before we can really talk about the creator economy and the power it holds, we need to summarize it correctly so we know exactly what we are talking about. Simply put, the creator economy is one that was generated by and still caters to creators. And, by the most basic definition, creators are people who produce millions of hours of content for their fans about many different subjects are the ones who built and exist inside the creator economy. The creator economy is a world that financially rewards those who are committed to the idea of creating content consistently, via blogs, vlogs, tweets, postings on social media, and any way to connect with their fanbases. Content creators don’t just blog or make videos though. There are many who make hand-crafted items or write books or even create audio programs about a number of things such as politics, history, meditation, self-are, lifestyle changes, home furnishings, and more. Much like other creative economies, the creator economy is one where people are able to make whatever is they’re passionate about and then distribute that directly to the people who want it. It cuts out the middle man. The creator economy doesn’t rely on big companies, studios, networks, or publishers. Instead it is by the people and for the people. All of that makes every aspect of the creator economy, from creation to distribution, much more intimate and personal. Let’s take a look back at the beginning of another gamechanger that altered the way we are entertained and educated: the television. Back when the TV first came to the public in the 1950s, it started with very few channels. In fact, for many decades, most Americans could only watch three networks. But over time, there became more and more channels for people to enjoy and more and more programs on those channels. Still, it was relegated to a very structured and strict system that didn’t allow for people to break away form the format put in place. With more freedom came more variety and different types of audiences were able to find content that they felt spoke directly to them. Much like the start of television, the creator economy got off to a slow start where there were limited ways for people to express themselves. In the beginning of this new economy, there were limited outlets for people to post their creations and find their audiences. However, that isn’t the case anymore. Content creators were mostly stuck with YouTube for videos, Etsy for their own creations, and blog platforms such as WordPress for the written word. But that didn’t last long, as other companies saw the value in letting people express themselves, more options became available to content creators and the creator economy was born. Now there are dozens of video sites, blogging platforms, social media apps, and marketplaces that allow people to make their content and distribute it to their fans.

Table of Contents Introduction 5 Chapter 1: What Is Consistency? 11 Give Consistency Its Credit 12 Stay Steady 14 Chapter 2: Why Does Consistency Matter? 17 Consistency In Life And Business 17 All Consistency Can Bring You 19 Self Control is Key 22 Chapter 3: Why You Shouldn’t Treat Consistency As All Or Nothing 25 Always & Never 26 It Is A Challenge 28 Chapter 4: How Small Steps Lead To Big Results 32 Take Your Time 32 Compile The Small Things 34 Chapter 5: How To Not Quit Being Consistent 37 Take Care of Yourself 41 Chapter 6: Consistency And Habits: How They Link 44 How To Change Habits 45 Chapter 7: What Can Consistency Give You? 49 Change Your “YOU” View 50 Chapter 8: How To Be Consistent No Matter Who You Are 54 Conclusion 59 Sample Content Preview The post office is consistent. The nightly news is consistent. Unfortunately, the IRS is consistent. These are all entities that get their jobs done without being told to and they have acted correctly for generations now. They don’t need to be guided, they don’t need to be told what to do. They know their purpose and the task at hand and they complete it on their own, free of mentorship and usually assistance. Throughout your life, you have met with and worked with plenty of people and business entities that have and have not been consistent. You have experienced the good and bad of consistency. You have people who are always late and you have people who are always on time, sometimes even early. You have companies that deliver their goods and services on time without any issues and you have others who have to be called and hounded to accomplish a very simple task that they promised to you weeks ago. You know that a life with consistency is much calmer and easier because there are no surprises. YOu know what is promised and you know that you can expect that promise to be done without any hassle. You also know that a life without consistency is the opposite. You are always on your toes, you are always a bit anxious, you are always feeling like the other shoe is going to drop and you are going to have to do extra work because you cannot count on people. As you can imagine, all of this can have both a positive and negative impact on the relationships in your life. Building connections with people who are and are not consistent can be both rewarding and very challenging. And you might find that you’re the type of person who cannot have a meaningful friendship or relationship without someone who will not deliver on promises and cannot keep up their end of any deals. This is why consistency is so important. On the surface, some people don’t see it as a very important characteristic and value in life but, in reality, it’s crucial. It can make or break relationships and personal lives but it can also make or break businesses and your financial future and wellbeing. In the chapters ahead, we will take a deeper dive into what consistency is. By doing so, we will examine the ways you see it - and the ways you don’t - in the real world and the influence it has had on you and your money and your life at home and at work. They say that trust is the most important thing you can earn with other people and that is definitely the truth. Trust is a major component of consistency. Therefore, consistency is one of the most important things you can give someone else. Let’s explore why - and let’s help you become the consistent person you can Chapter 1: What Is Consistency? Consistency: “conformity in the application of something, typically that which is necessary for the sake of logic, accuracy, or fairness.” That right there is the most definitive definition of consistency. When you look at it that way, it all feels rather simple and easy to put into your own life. It seems like it would be easy to be consistent and only rely upon and grow close with consistent people, right? Well, not so fast. It’s not nearly as easy as you might think. There are far too many people who think that truly being consistent will be a breeze. It’ll be so easy to practice this concept and make it a regular part of my life, they think. I can be a consistent person with ease and once I start doing it, I’ll never stop, they tell themselves. But that is simply not the truth. Give Consistency Its Credit The truth is that not enough people give consistency enough credit. But although it is sometimes disregarded and underestimated as an important life strategy, consistency has helped many people succeed and can do the same for you. So, what is consistency, precisely? Not the definition or the vague description that we gave earlier. What does real consistency in a real life look and feel like? And what does it result in? What are some honest instances of consistency? Let's start with what consistency isn't. Being consistent does not entail giving in or continuing with a situation that is not beneficial to you, your relationship, your profession, or more. It doesn't imply that you have to adhere to customs or principles that are obsolete in the modern age. Because, things are changing in the globe considerably more quickly than they have in the past. No, maintaining continuity does not imply refusing to adapt to the times. There are far too many people in the world who are consistent in all the wrong ways. Being consistent doesn’t mean you get to be hateful or hurting to others, even if you don’t know them or understand them. That is not being consistent or “true to yourself”, that is just being cruel. To do what always works requires consistency in principle and practice. It entails continuing with time-tested methods that get the job done, no matter what that job is. When what you're doing is effective, there's no need to change it solely because the newest politician, business tycoon, or life coach says you should. It’s about cutting through all the noise and temptations of get-itdone- quick schemes and methods and doing only what will really work and deliver the best results, again and again. When you see the success of someone in the world of business, it’s not always because they were trying to shake up the world, think outside the box, and do something brand spanking new. Most times, you will find that these billionaires and world class experts find their success because they do what works. They keep it simple, they keep their eyes on the prize, they find a method to get what they want and they stick to it. That is consistency. And it has helped many people find great success throughout history. Stay Steady Staying steady and dependable is another aspect of consistency. To see results, you must consistently put in the effort. This holds true for all aspects of your life, including your career, personal, and social lives. For instance, consistently hitting the gym three times per week is far preferable to working out hard every single day and eventually wearing out if you're trying to get in shape. You must put in the effort, and outcomes will come. There is simply no getting around that. This is an important part of being consistent: you are not always doing it for other people. Sometimes, you are being consistent only for yourself. Being consistent to yourself relates to multiple things. For example, it has to do with sticking to a diet and treating your body well, going to bed at a reasonable hour, keeping up with your hobbies, continuing to contact and be close to the people you love, and treating yourself every now and again. When you start to be consistent in this part of your life and are consistent to not only others but yourself, you will start to live a happier, more rewarding life. What are some effective strategies you may use to introduce consistency into your life? Think about losing weight. Do you believe it is preferable to continuously eat healthily with sweet snacks from time to time in moderation, resulting in slower but more lasting weight loss, or to engage in a series of dramatic crash diets followed by binges? Becoming consistent is about knowing what consistency is and then taking a step back and figuring out how to practice it in the real world, both to yourself and to others. Now that we know what consistency is, let’s talk about what is so important and what it matters and then how you can do little things, again and again, to make yourself consistent. Chapter 2: Why Does Consistency Matter? What is it about consistency that makes it so vital in both your life and your business? For a number of reasons, actually. When you take a good, long, hard look at consistency you will see how it can help you in many facets of your life. Consistency can help us cut through the noise in a world where we require self-control and self-discipline to concentrate on the things that are important to us. But you must use discipline if you wish to develop a truly planned habit. And this discipline prevents you from deviating from your course. This is the prime reason why consistency matters so much.

Table of Contents Introduction 6 What is Clutter: Identifying What Triggers Your Stress 8 The Impact of the Stress from Clutter 10 What Causes Stress and Clutter in Your Life? 13 Sentimental Value 13 “But What If I Need This?” 14 Gift Guilt 15 Buying Things You Don’t Actually Need 15 What Causes the Stress in Your Life? 16 Stress and Mental Health: What You Need to Know 19 Stress on the Body 19 Stress on the Mind 21 Stress From Clutter Will Make It Harder to Clean 23 An Introduction to Mindfulness 25 What is Mindfulness? 25 What Does Mindfulness Do for Mental Health? 26 How to Practice Mindfulness Daily 29 Slow Down 29 Engage In Your Everyday Activities with More Focus 30 Take Note of Your Triggers 32 Rework Harmful Thoughts 33 Ground Yourself 35 Pause and Feel 37 Tips For Daily Mindfulness 38 How to Organize Your Mental Filing Cabinet 41 Journal to Dump Out Your Thoughts 41 See What You Wrote 42 Prioritize the Thoughts You See 43 Break Down Complicated Thoughts 45 Reflect 46 The Things Beyond Your Control (And Why You Shouldn’t Stress) 49 The Past 49 Change 50 Other’s Perspective of You 50 The Future 51 Remember Thought Priorities 52 Your Daily Plan for Staying Calm and Confident (Even on Busy Days) 54 Start Slow 54 Get Enough Sleep 55 Take Mental Breaks 55 Practice Positive Thinking 56 Take Responsibility 57 End Your Day with Gratitude 57 Make the Best Plan for You 58 Conclusion 61 Sample Content Preview Let’s take a step back and see how you could have gotten to this point. A cluttered home and a stressed mind don’t happen overnight. Instead, it happens from a mixture of triggers and a series of events that brings items into your space and doesn’t let you get rid of them. Let’s go over what could have led you to the cluttered space that you have. Sentimental Value One of the most common ways that clutter builds up is the refusal to get rid of certain items because of sentimental value. Keep in mind, we aren’t talking about the necklace that has been passed through your family or the outfit that you got from your favorite person that you’ve worn a million times. As humans, we can find sentimental value in so many things. You might have a shirt that you haven’t worn in years, but it was the shirt you wore on a first date that you can’t bear to part. You may even find sentimental value in old homework assignments if you have recently graduated from school. However, just because something has sentimental value, that doesn’t mean that you need to keep it. You don’t need to keep homework assignments from years prior and sometimes you have to let go of clothes that you never wear anymore even if it was from a fun day. When you hold onto the things that you don’t use for the sake of sentimental value, you clutter your space and therefore, clutter your mind with the things that you don’t need. “But What If I Need This?” Another common cause of clutter is the fear that you will need something in the future. These items tend to be found in the junk drawer stashed away in a closet. In some cases, wondering if you will need something in the future is necessary. For financial and legal documents, you should put more consideration into whether you’ll need them in the future or not. In many cases, these legal documents should be kept under the idea that you may need them within the next 7 years from receiving that document. Then there are the items that you definitely won’t need in the future. Crafty people experience this problem a lot. You’ll find an item and you’ll think “I can make something with this,” and stash the item with your craft supplies. However, years later you look at that same object that you haven’t done anything with. These items build clutter and should be removed. Gift Guilt Have you ever been given a gift that you don’t have a use for but feel too guilty to get rid of it? This is something that everyone has felt at least once. However, this guilt about giving a gift a new home means that this item is taking up space in your home which leads to a build-up of clutter. Cards are a huge contributor to this. So many people hold onto birthday or Christmas cards out of guilt of throwing them away. However, this will build up in your desk or a drawer and become stressful clutter. Buying Things You Don’t Actually Need It is highly normalized to constantly buy things. New gadgets are always being advertised as making your life so much easier and that you can’t live without them! Then, when you cave and buy the object, you get a few uses out of it before going back to the way you used to do things. Now you have another gadget that you don’t need cluttering your home. Buying stuff that you don’t need not only hurts your wallet but also hurts your mental health as you add stressful clutter to your home. What Causes the Stress in Your Life? Bad shopping habits aren’t the only thing that may be causing clutter-stress in your life. Sometimes, stress causes clutter. Work can be a huge contributor to both clutter and stress. Imagine that you are at your desk and suddenly your boss drops off a ton of paperwork to get through by the end of the day. This adds both stress and clutter to your space. You have a huge task dangling over your head and a bunch of papers is covering your desk. Another situation that will build clutter is when you become stressed about completing a project. When you put all your focus toward a project, taking care of your space becomes a secondary priority. By the time you complete the project, your stress doesn’t end because now you are surrounded by clutter. Be aware of what is causing the clutter and stress in your lives. Is the stress coming first or is the clutter? Knowing what is causing the clutter and stress in your life will help you figure out the best path for removing both the stress and clutter from your mind. Stress and Mental Health: What You Need to Know The impact of stress on the mind and body was touched on earlier, but let’s dive deep into how stress over time will hurt the body. Stress on the Body Stress in the body is controlled by a hormone called “cortisol.” This hormone can be good for the body in the case of an emergency. When the body is flooded with cortisol from stress and/or fear, the body will experience quickened breath, quickened heart rate, elevated blood pressure, and digestion slows among other factors. When you are in an emergency, this stress helps get you out of the situation while preventing harm. However, the stress we are talking about won’t save you from a life-threatening emergency. Instead, the stress we are discussing from clutter will increase your cortisol levels for extended periods. When a person experiences stress (even if it is a low amount of stress) for extended periods, then the effects of the hormone will damage the body.